Be Friendly To Your Bones!

bone healthNearly 52 million Americans over the age of 50 have osteoporosis or low bone density.  One out of every two women and one out of every four men will suffer a bone fracture because they have osteoporosis.  Bone density can be built until approximately age 30.  During menopausal hormone shifts, bone density starts to decrease.  If there are not adequate reserves, you are at a greater risk for developing osteopenia or osteoporosis.

How Can I Increase Bone Density?

Bone friendly foods include dairy products, soy, dark leafy greens (spinach and kale), orange juice, grain cereals and almonds.  Calcium from food sources are better absorbed than calcium from a supplement.  Approximately 250 mg of calcium can be absorbed at one time.  The recommended dosage of calcium is 1000-1200 mg daily.   Vitamin D is another important component of bone health as is magnesium, which helps regulate vitamin D levels.  The main way our bodies process vitamin D is from sunlight.  Vitamin D is also found in fatty fish and dairy products – experts recommend 800-1000 IU daily.  Magnesium is found in a wide variety of foods such as avocados, black bean, bananas, and almonds.   The recommended daily intake is approximately 320 mg.  Vitamin K also plays a role in bone health.  Food sources include spinach, kale, romaine lettuce, Brussels sprouts and broccoli – try to ingest 90mcg daily.

Weight bearing exercise is also essential to building bone density.  Weight bearing exercises include walking, jumping, dancing and strength training.

Dr. Anne Hermann, is board certified in internal medicine and is also a physician nutrition specialist.  Offices are maintained in Tampa and Saint Petersburg Beach, Florida.  Please call the office at (813) 902-9559 for more information or to schedule an appointment.



Natural Treatment For Post-Menopausal Bone Loss

Many women suffer from menopausal symptoms such as hot flashes, night sweats, insomnia, mood changes, decreased libido, and vaginal dryness. If you are post-menopausal, you may also be at greater risk for developing osteopenia and osteoporosis. Osteopenia and osteoporosis are diagnosed with a special type of x-ray called a bone mineral density scan There are no symptoms in the early stages of osteopenia and osteoporosis. However, with a large amount of bone loss, you may notice pain and loss of height due to broken bones. To reduce your risk of developing osteopenia and osteoporosis you should: consume 1500mg of calcium and 800mg of vitamin D daily, limit alcohol use, do not use tobacco products, and do daily weight bearing exercise.

Fosteum is a vegetable based medical food product approved by the FDA for “dietary management of the metabolic processes of osteopenia and osteoporosis.” It is a blend of genistein aglycone, citrated zinc bisglycinate and cholecalciferol (vitamin D 3). Fosteum is given under physician supervision. It is indicated when diet and calcium plus vitamin D supplements are not enough, but prescription medications are not yet needed. Dosage is one tablet twice a day. The most common side effect of Fosteum use is minor upset stomach with nausea. Fosteum has also been shown in clinical trials to significantly reduce menopausal hot flushes.

Dr. Anne Hermann, a holistic internal medicine physician, maintains offices in Tampa and Saint Petersburg Beach, Florida. Dr. Hermann is also board certified in nutrition. Please contact the office at (813) 902-9559 for more information or to schedule an appointment.

This post was written by Anne Hermann. Follow Anne Hermann on Google, Facebook, Twitter & Linkedin.